Eat This to Get a Body Like Hrithik Roshan and Farhan Akhtar
Believe it or not, along with your workout, eating more of the right kind of fats will not only enable you to lose extra body fat, but will also help you gain lean muscle mass, resulting in a more defined and ‘ripped’ look.
The best way to lower LDL (bad cholesterol) and increase HDL (good cholesterol) in your body is by reducing the amount of high-glycemic carbohydrates and saturated fats and getting more of omega-3 fatty acids and unsaturated fats.
Unsaturated fats are those that have one or more double bonds in their fatty acid chains. Made up of two kinds of fats, monounsaturated and polyunsaturated, these fats provide slightly fewer calories than saturated fats and somewhat less energy. Polyunsaturated fats also contain Omega-3 fatty acids that are necessary to maintain a healthy body.
A recent research from Uppsala University shows that saturated fat builds more fat and less muscle than poly-unsaturated fat. When you get calories from polyunsaturated fats (like salmon, olives, olive oil, nuts, etc.), you gain muscle mass.
Studies show that eating foods rich in monounsaturated fats (MUFAs) and poly-unsaturated fats (PUFA) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that unsaturated fats may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2-diabetes.
PUFA have the potential to increase insulin sensitivity in muscle tissues. This means that our body uses insulin more effectively to transport nutrients into muscle cells where they increase cell volumization and protein synthesis and at the same time decrease the fat storing properties of insulin in your favor, helping you to stay leaner. They also have a positive effect on thyroid hormones which helps burn fat more efficiently.
Your daily fat intake should be less than 25% to 35% of your total caloric intake. Out of this total, up to 7% can be saturated fats and less than 1% should be trans- fats. The remaining fat in your diet should be from sources of monounsaturated and polyunsaturated fats.
The dietary source for unsaturated fats include oily fishes like salmon, herring, sardines, tuna; olive oils, sunflower oil, soybean oil, flaxseed oil, almonds, pumpkin seeds, sesame seeds, etc.
A healthy and clean diet along with a dedicated workout routine is what will get you even close to as fit and ripped as Hrithik Roshan or Farhan Akhtar.— this article is written by a dietitian @ FitHo
How Yogurt Helps Fight Diabetes
Yogurt is a fermented dairy product, and contains a specific type of Vitamin K, as well as probiotic benefits, both of which have been suggested to protect against diabetes. The benefits probiotic provides are: Changes in the micro-flora of the gut; and enhancement of the body’s immune system.
Fat-free yogurt or probiotic yogurt naturally contains both high-quality carbohydrates and protein, making it one of best foods for preventing a rise in blood sugar. Studies also show that a diet high in calcium from yogurt and other such foods is associated with a reduced risk of Type-2 diabetes.
Yogurt should be a part of our regular diet. Yogurt contains calcium, phosphorus, vitamin B2, magnesium, and beneficial fatty acids, which makes yogurt an excellent food. Yogurt also emerged from our analysis as a good source of vitamin B12, vitamin B5, zinc, potassium, protein and molybdenum. Yogurt is a healthy way to get the calcium that the body needs, for people who cannot tolerate most other dairy products. It contains an enzyme called lactase, which breaks down the lactose in the digestive system.
In addition to nutrients, we can include yogurt as a snack option instead of unhealthy snacks like chips, pizza, pakoda, momos, etc. This will help you cut down on high-fat, high-calorie, high-sugar foods which indirectly lead to obesity, heart problems and diabetes. It is also used to make tasty, healthy and filling smoothies, and can act as a substitute for sour cream and milk in some recipes.
A cup of plain, low-fat yogurt contains 154 calories, with 13 grams of protein, 3.8 grams of fat and 17 grams of carbohydrates. The glycemic index of plain, low-fat yogurt is just 14, which is very low. To add fiber to this healthy meal, stir a few tablespoons of ground flaxseed into your yogurt and then slice up some low-glycemic fruit, such as orange, peach, kiwi or pear. For an extra shot of protein, toss in some chopped walnuts or almonds.— this article is written by a dietitian @ FitHo
5 Steps to Control Your Blood Sugar
India has the highest number of diabetes and pre-diabetics, than any other country in the world. This is not a coincidence.
Indians and south Asians are genetically more prone to diabetes. Further, general lifestyles are becoming more sedentary, and our diets contain more sugar and processed foods like Maida, than before.
This form of diabetes that is acquired from lifestyle is known as Type 2 diabetes. The good news is that Type 2 diabetes can be managed, if you take the correct precautions, and even cure in many cases of pre-diabetes. If you do have diabetes, then you can significantly reduce your risk of acquiring diabetes in your life, by following the correct lifestyle of diet and exercise.
Here are 5 simple & important steps to control your blood sugar, and live healthier -
Reduce the obvious Sugar from your diet
The obvious sugar in your diet is desserts, sweets, chocolates, most packaged juices or when you add sugar to your tea. Finding that kind of sugar is easy. The challenge is to overcome your will power to consume sugary food. Excess sugar can wreak havoc in your body – weight gain, diabetes, imbalance of hormones and much more. So, to control your intake of excess sugar, our tip is that you think about the kind of damage it can do to your body. One tip to replace sugar cravings – is to drink a glass of water, and to keep almonds close by. The texture of almonds, combined with their nutrition can help in overcoming sugar cravings.
Remove the Maida
After sugar, the next food to avoid is Maida. Maida is a processed food that contains negligible nutrition & has a high glycemic index, which is almost the same as sugar. So, while Maida does not taste sweet, it raises your blood sugar levels as sugar does.
Again Maida sneaks into lots of common foods, like Naan, bread, noodles, pasta, pizza, white sauce, burger, buns, and Poori. Stick to foods that are made from Atta, instead of Maida.
Eliminate the hidden sugar in your diet
The hidden sugar in food is tricky. You may not think the food contains sugar, but it mostly does. Examples of such foods are biscuits, packages fruit juices, breakfast cereals, ice cream, Sherbets and fruit squashes.
Most biscuits contain Maida and sugar, both of which are bad for your health.
Even, drinks like Aam-Panna typically have sugar in it.
If it’s a packaged food, check the nutrition label to know for sure!
When you are hungry, resist the temptation to grab junk food and choose healthy snacks like almonds. Almonds are a natural source of fiber and unsaturated fat, which have been shown to help maintain healthy cholesterol levels and healthy blood glucose levels. And they help you keep fuller for longer. As part of a healthy diet, the antioxidants in almonds can help reduce inflammation and oxidation in those with type-2 diabetes. Almonds have also shown to lower bad cholesterol.
Exercise is key to manage or prevent diabetes. When you exercise, you improve your body’s ability to naturally control sugar levels, and overall make you healthier. So, get some active exercise every day.
Follow these steps, manage your diabetes and live healthier!— this article is written by a dietitian @ FitHo
How to Control Overeating
Are you tired of your binge eating habit? Do you find yourself giving into temptation to gorge down delicious food and before you can control its too late and the damage of consuming excessive calories is already done. Why do we find ourselves making the same mistake over and over again and how can you salvage the situation and control overeating in future.
The need to obsessively over eat is mostly triggered by emotional factors. Either you are too sad, too happy, too tired or simply bored when you get this intense urge to eat. Some studies even blame our ancestors for our compulsive binging behaviour. According to them our primal ancestors were hunters and gatherers and went without food for long periods, so once they found it they would eat everything they could get their hands on. The latest research suggests that starving leads to overeating and is also responsible for slowing down of metabolism. This leads to storing of food in our bellies which is linked to heart diseases and acquiring diabetes type 2.
A binging outburst can set you back to a minimum of 1000 calories per meal and above your daily calorie intake. This means that you could be potentially adding upto1 kg each time you have 2 bags of chips while just chilling infront of the TV! (more…)— this article is written by a dietitian @ FitHo
Best Exercises for Abdominal Fat or Love Handles
After belly, thighs and arms and butt the other common weight gain area is your waist. Over a period of time, weight starts to collect on the side of your stomach which is also known as “love handles” or “tyres”. All these terms are nothing but common slang for abdominal obesity.
Eating unhealthy food and no exercise is the most common cause of love handles. These tyres were mostly seen on women in the past but now more and more men seem to develop it in their late twenties & early thirties. Indians are genetically inclined to accumulate fat around their waist which is also linked to Type 2 diabetes and heart health.
The simplest way to check for abdominal fat is to measure your waist. Run a tape measure around your waist at about the level of your navel. Breathe minimally, and make sure not to pull the tape measure so tight that it depresses the skin. The average BMI (Body mass Index) of an Indian woman ranges from 18-24.9 , a waist circumference greater than 34-35 inches is considered high risk to lifestyle diseases.
Another way to measure abdominal fat is by calculating the waist to hip ratio. This is done through simple calculation of taking the ratio of the waist and hip. The healthy range in women is less than .7 and men is less than 1.
The best way to lose weight is through exercise and watch what you eat. Ensure that your body is getting adequate nutrition to improve the metabolism. Do not resort to fad diets as they might show weight loss in the short term but in the long term you put the weight back on besides depriving your body of important nutrition resulting in multiple deficiencies in future. For healthy weight loss, consult a good professional weight loss expert to help you lose weight and get fit.
Here are a list of exercises that are very effective to lose abdominal fat or love handles:
Running: Love handles are fat accumulated on your sides. So it is more about burning the fat in the body. You can lose maximum fat by running or doing any cardio exercise. Running allows you to burn maximum fat in a workout other than boosting metabolism. So do start running in variations and push yourself more for quicker results. Include sprinting, bounding,
German drills, etc in your plan. Burning maximum calories starts burning fat gradually from the body. Manage your diet and eat adequately according to your daily requirement to allow fat to burn faster.
Crunches: Love Handles are part of your core and require core to be worked to exercise the area and build some muscles underneath. Crunches are highly beneficical is strengthening your core for better balance in the body and provides strength for intense workouts. Do crunches on medicine ball and see the muscle gain.
Side Crunch: Working the obliques help in reducing the love handles on the side and side crunch is very effective for oblique muscles. Lie down on right side of your body with right arm over your chest. Crunch your left armpit towards the left hip and raise your legs while crunching. Repeat and do both sides.
Elbow to Knee Crunch: You could do elbow to knee crunch either standing or while lying down. Lie down on the floor with knees bent and arms over your chest. You have to touch your right elbow with the left knee and alternatively. While doing the exercise, move your torso for the exercise. This works the rectus abdominis and obliques while the standing one works the entire mid section and hip flexors.
Side Bends: Stand straight with dumbbells in your hands by your side. Alternatively bend your side and stretch the other side, holding for a few seconds and then do the other side. This execise stretches the love handles and improves blood flow in the area.
Burpees: It is a aerobic exercise which is a combination of a few exercises mixed together for greater fitness. To perform the exercise, stand straight in the first step. Then get down to squat position. Third put your hands on the floor and throw both your legs back stretching your back and looking up in the air. In the fourth step bring back your legs to the squat position and lastly jump up to starting position. Repeat. This exercise not only stretches the core and works the entire body but the faster version of it burns many calories too.
Russian Twist: Sit on the floor with your knees bent and hold your arms straight in front of you and lean your back a little while your torso is at 45-degree. Brace your core and rotate to the side and as far as you want. Repeat for both sides and mind the posture. This exercise also helps build the muscles on the side and works the core. To make this exercise more intense hold a weight between your hands or lift your feet in the air and perform the exercise.
Wood chop: It is again one of the finest twist exercise which can be done with an object, cable, dumbbell, bat, base ball bat etc. As you pull the weight across your body, you rotate your hips and bend forward slightly so the weight ends up slightly below your hip. Keep your torso, chest and head in line with your hips. Do it for both sides.
Are Dates Healthy?
There are lots of speculations if dates are healthy or not? Calling it healthy or not so healthy depends on whether you should include it in your diet for its health benefits or you can use it as a substitute for sugar incase you are trying to lose weight. Dates are the fruits of the date palm which can be eaten fresh or dried though both the forms are nutritious. It helps in lowering cholesterol and and has anti-oxidation properties that protect the body against free radicals.
Dates are high in fiber which relieves constipation and the high amount of carbohydrates in it provides high calories. The one drawback with dates is that it is high in glycemic index and contains a lot of sugar which can increase blood sugar levels. It is often substituted for sweets, candies or to control sweet craving as it is healthier than processed sugar and carries a lots of minerals and vitamins for the body to nourish with health benefits. But due to its high glycemic properties dates are associated with foods that can result in weight gain.
Dates have an average gylcemic index (GI) of 103, which is very high and not recommended for people on a weight loss program or suffering from high sugar levels. More and more health experts promote food that have low GI as the secret to long-term health reducing your risk of heart disease and diabetes and also beneficial for sustainable weight loss.Foods with GI index less than 55 are considered Low Glycemic Index food (GI < 55). Foods with GI index between 55 and 70 are considered intermediate (55< GI <70). High Glycemic Index foods are with GI index more than 70 (GI >70).
Besides its single but important drawback dates have many other health benefits. They are high in potassium which maintains blood pressure and maintains nerves and muscles.The magnesium in dates help relive muscles, fatigue, nerves and reduces tension. Dates are rich in calcium, iron, copper and manganese with B vitamins to better enzyme activity. All the nutrition of the dried fruit promote better health.
You can eat the fruit raw or use your culinary skills in making delicious combinations with in in your diet. You could include it with milk, fruits, salads or bread. Its sweet and can be eaten when we are overburdened with work and mind seems wandering as it relives stress and anxiety with instant energy. (more…)— this article is written by a dietitian @ FitHo
Low Calorie Lunch Options
Eating meals timely is important to maintain the metabolism. Untimely meals, delayed meals or even skipping meals slows down the metabolism. What happens when the metabolism gets disturbed? Simple, you start putting weight. Everyone tries to start healthy by keeping breakfast options minimal and healthy. But by the time we reach lunch all the work or a busy day takes a toll over our lunch choices. We dont realize eating unhealthy food will only make things worse both in terms of being bad to the body but also adding stress to our lives. Eating processed and junk food leads to high cholesterol, disturbed sugar levels resulting in high blood pressure, hyper-tension and Type 2 Diabetes.
We suggest why develop bad habits when its as easy to develop good habits. This doesnt mean you have to punish yourself and live only on raw food and water. It means that if you start planning in advance you can be more conscious while packing lunch at home or eating out. Here are some healthy lunch options that you could carry it from your home or buy.
Vegetable besan cheela with low fat curd: This chick pea-flour pancake are packed with protein. It can be prepared in no time and at the same time its tasty as well as nutritious. Chick pea is said to be a good source of fiber and many other nutrients and low in fat. One best thing about this Besan Chilla is that it can be pretty much toyed around with to suit different tastes. You can change the veggies you add to it: mushrooms, green peppers, onions, tomatoes, zucchini, carrots, or spinach. One vegetable chilla gives aroun 120-140 calories.
Paneer/Chicken wheat flour Kathi Roll: Kathi Rolls are hot crispy rotis served with a choice of fillings. Use any combination of vegetables like paneer, mushroom, soya, corn or green peas to make these vegetarian rolls. For non veg fillings you could use chicken. These rolls are ideal for packed lunches as these are quite easy to prepare, pick and eat.The calories varies according to type of filling, But on an average 1 vegetable kathi roll provides around 195 calories. (more…)— this article is written by a dietitian @ FitHo
How to Manage Type 2 Diabetes
Type 2 diabetes is caused due to resistance developed by our body cells towards insulin produced by the body. This leads to a rise in blood glucose level as the cells natural tendency to absorb insulin as much reduces, preventing the body from using glucose effectively, resulting in excess sugar levels in the body. Type 1 diabetes is genetic but Type 2 diabetes is a lifestyle disease most commonly caused by obesity. The good news is that because Type 2 diabetes is not genetic and can be controlled, managed and sometimes even be reversed completely.
Recent study on diabetes suggests that you could reverse your diabetes to normal. That means you could balance you blood sugar levels in the body. The study by Newcastle Magnetic Resonance Centre at Newcastle University in England says that eating less calories about 600 per day for three months could reverse the diabetes. In the study, 11 people with type 2 diabetes for four years were put on a 600 calorie diet with leafy green vegetables and liquid diet which reversed the diabetes of 7 people.
At Fitho we believe that you dont have to go on such a strict low calorie diet that can damage your daily nutrition intake. Read here to understand what is a balanced diet and how it is essential for our healthy well being. Diabetes Type 2 can be controlled and managed through healthy diet and exercise without reducing the calorie intake to such low levels. A person diagnosed with Type 2 diabetes needs a special diet chart that ensures that mostly food with low glycemic index should be included. Here is a list of foods that you must include and also avoid.
5 High GI Foods 5 Low GI Foods
Potatoes Green Vegetables
Sweets Fruits (Citrus)
Packaged Juice Oats
Pasta Brown Rice— this article is written by a dietitian @ FitHo